EAT YOUR GREENS – Kale is king when it comes to nutrients, but many of these leafy greens are not far behind. The Centers for Disease Control and Prevention just named leafy greens as the number one source of food borne illnesses in the U.S. But by no means should you stop eating them. Opt for organic greens or grow your own—they’re super easy.
Chard is rich in vitamins A, K and C, minerals, fiber and protein, chard is full of healthy nutrients.
Arugula is a spicy winter green perfect for salads and sandwiches or lightly stir fry it. It is a great source of vitamins A, K and folate and is high in potassium, calcium and contains omega fatty acids.
Watercress has a delightful bite similar to arugula. It’s been touted as a superfood and believed to have anti-cancer properties.
Mustard is a good option for reducing cholesterol by eliminating bile from the digestive tract. Mustard is full of potent anti-inflammatory and anti-cancer properties and flavor!
Dandelion is one of nature’s most dynamic healers. It can cleanse the blood, heal the liver, dissolve kidney stones, purify skin and help you maintain your ideal body weight! Add them to your favorite green smoothie recipe, sauté them up or use like lettuce in a salad or sandwich.
Mizuna is a mix between arugula and mustard, mizuna’s flavor is piquant, bright and earthy. Try it with sliced cucumbers, a pinch of salt and lots of lemon.
Bok choy called Chinese cabbage, bok choy is much lighter than cabbage. It’s watery and sweet and very flavorful as well as a great source of vitamins A and C. Use it as you would cabbage—raw or cooked. It’s excellent in stews and Asian-inspired stir-fries. Rapini is full of calcium and iron, vitamins A and C, and incredible flavor and texture. It really needs little else—saute in a bit of olive oil (add garlic if you like) and a bit of salt and pepper and a dash of lemon.
Lamb’s quarters grow wild in this country. It’s easy to grow too. Sometimes it’s sold as mache. A very rich source of vitamins A, C, K and folate, it’s also high in calcium, iron, potassium and magnesium. Eat them raw in a salad or lightly sautéed with olive oil.
Tatsoi also called spinach mustard, looks a little like baby bok choy. Rich in calcium, potassium, and vitamin C, it’s a healthy addition to your salads or sautéed greens.
Collards are a staple in Southern cuisine and is rich in soluble fiber and anticancer properties. Use it as a raw tortilla wrap, or stuff it like cabbage leaves.